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Post by gman on Feb 28, 2007 17:20:24 GMT -5
I may have a little while to go before I break my PR on squats. I am going to P.T for shin splits and planter fasciitis, which has been the cause of my lower back pain. The pain is not severe, but my back does give out early on back squats.
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Post by gman on Mar 2, 2007 15:12:58 GMT -5
Fri 02Mar07
A1)Flat dumbbell pres 55 3x15 A2) Iso lat row 78 3x15 rest 30 sec. between exercises
B1) bradford press 55 3x15 B2) latpulldowns 80 1x15 (overhand), 90 1x15 (underhand), 90 1x15(7reps over, 8reps under) rest 30 sec between sets
C1) closegrip bench 95 3x15 C2) highpulls 65 3x15 30 sec rest between sets.
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Post by gman on Mar 4, 2007 22:00:20 GMT -5
Sunday 4Mar07 Squats 115 3x15 30 sec rest between sets
Reverse hypers 3x15 rest 30 sec between sets
A1) Bulgarian split squats 25 2x15, 20 1x15 A2) Step ups 25 2x15, 20 1x15 rest 30 sec between exercises
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Post by TNA on Mar 5, 2007 19:27:00 GMT -5
Looks great Grant! Keep it going!!
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Post by Tim Wescott on Mar 6, 2007 17:16:38 GMT -5
Good stuff Grant!! #arockon6ha#
Keep on pushing!
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Post by gman on Mar 8, 2007 0:53:24 GMT -5
Thanks everyone. I am taking a week of from lifting. However Monday I did lift a little and did some cardio. Today I did some HITT on the elpitcal for about 20 min-5 Min warmup, 1 min fast, 2 min moderate, repeat 4times.
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Post by masterschamp on Mar 8, 2007 10:07:18 GMT -5
Enjoy the week off, Grant....you earned it!
Keith
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Post by gman on Mar 8, 2007 19:46:33 GMT -5
Thurs 8Mar07 I was bored so I decided to go back to the gym. I did go to a P.T yesterday about my lowerback problem. He showed me a few stretches and took an x-ray. I will go to a P.T 2x week for the next three weeks. He told me not to deadlift hvy for the next three weeks. He said I could deadlift light, but for the next three weeks, no deads. For the next 3-4 weeks I will do EDT which stand for Elastic Density Training.
A1) flat dumbbell press 70 for 35 reps total A2) Seated cable rows 120 for 35 reps For 15 min I will do a set of each exercise. Once I hit the 15 min mark, I stop
B1) standing dumbell press 35 for 20 reps (too light) 40 for 15 reps B2) pull/chins bw for 35 reps Same as above.
C1) Close grip bench 135 for 25 reps C2) towell dumbell curls 25 for 25 reps Did these two exercise for 10 min.
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Post by gman on Mar 9, 2007 20:29:25 GMT -5
Fri 09Mar07
A1)Front squats 125 43 reps total A2) weighted hypers 35LBS 43 reps total For 15 Min I went back and forth between these two exercise
B1) dumbbell lunge 40 41 reps total B2) pull thru 90 41 reps total same as above
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Post by Tim Wescott on Mar 10, 2007 8:09:14 GMT -5
Cool...how much rest do you take between sets Grant?
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Post by gman on Mar 10, 2007 18:05:12 GMT -5
I don't have a specific rest time. Some sets I rest very little and only get a few reps other times I may rest about 1.5 min between supersets. The goal of the program is to beat your previous reps. On monday I will try to beat the 35 rep total on flat dumbbell press and 35 reps on cable rows.
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Post by gman on Mar 11, 2007 21:17:57 GMT -5
I must have underestimated my first upperbody session. Here is today's workout Sunday 11Mar07
A1)Flat dumbbell bench 70LBS 66reps total A2)Cable rows 110 56 reps total 15min
B1)standing dumbbell press 40LBS 52 reps total B2) pullups bw 49 reps total 15 min
C1)closegrip bench 140 25 reps total C2)Towel dumbbell curls 25LBS 25 reps total 10 min
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Post by gman on Mar 13, 2007 12:31:23 GMT -5
Tues 13Mar07
A1) Front Squats 125LBS 38 total reps A2) weighted hypers 35LBS 38 total reps 15 min back and forth between these two exercises
B1) dumbbell lunge 40LBS 20 total reps, 35 LBS 22 total reps B2) pull-thrus 90 42 total reps
I think the decrease in perfromance may be due to the fact that I did HIIT cardio for 18 min on the bike yesterday afternoon.
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Post by mrky03 on Mar 13, 2007 18:33:38 GMT -5
Good training Grant!
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Post by Hoopie on Mar 14, 2007 1:48:44 GMT -5
Good stuff Grant, keep it up!
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Post by gman on Mar 15, 2007 22:55:10 GMT -5
15Mar07
A1) seated cable row 110LBS 42 total reps. My lowerback was a little sore, so that may be the cause in drop of reps A2) flat dumbbell press75LBS 42 total reps.
B1) Standing dumbbell press 40LBs 52 total reps B2 Pullups 52 total reps
C1) Close grip bench 140LBS 25 total reps C2) towel curls 25LBs 25 total reps
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Post by gman on Mar 17, 2007 19:25:53 GMT -5
Sat 17Mar07
A1) FrontSquats 115 47 Total reps A2) Reverse hypers on bench/swiss ball bw 47 Total Reps
B1) bulgarian split squats 2(30 LB dumbbells) 42 total reps B2) stepups same weight as split squats 42 total reps Did not go for 15 min. Instead did 12 min
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Post by Tim Wescott on Mar 18, 2007 6:50:22 GMT -5
Those step-ups are real killers huh Grant?
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Post by gman on Mar 18, 2007 16:08:11 GMT -5
Step-ups are hard, but the bulgarian split squats are worse.
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Post by gman on Mar 19, 2007 9:37:49 GMT -5
Monday 19Mar07 I am going a little lighter this week.
A1) Dips w/25LBS 70 Total reps A2) seated rows 90LBS 70 total reps
B1) Standing dumbbell press 30LBS 80 total reps B2) close grip pulldowns 90LBS 80 total reps.
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